The right amount of sleep will help you be more productive. Entrepreneurs often think that if they are sleeping, that they are wasting precious time. Successful entrepreneurs know that sleep is what helps keep them successful. Sleep is your body's time to recharge. Here are our five steps to better sleep:

1. Journal: How do you feel? Record your sleep patterns and how you feel in order to determine what the right amount of sleep is for you. This varies greatly from person to person. The old 8-hour rule does not hold true. Some people thrive on just 5 hours (say midnight to 5am); while others do best sleeping 10 hours (say 11pm-9am). Find out the right sleeping amount and timing for you (sun cycles, and circadian rhythm also play a part). Many people require more sleep in the Winter than they do in the Summer. Listen to your body and adjust accordingly.
2. Create a routine or sequence. Having a bedtime ritual will help your body know when it needs to start shutting down for sleep. Taking a walk after dinner helps your body to digest your food properly. Some people may opt for some evening yoga to relax. Taking a hot bath raises your body temperature; in the action of falling asleep your body temperature is dropping, so by raising it then going to lay down your initiating falling asleep. You can also relax by reading a "real" book; like a paper one. Things to avoid at bedtime include: electronics like TV, computers, personal devices (blue light stimulates the brain), intense cardio (for at least 3 hours before bedtime), and greasy/high-fat foods that will delay your stomach emptying.
3. STOP Stressing. If only it were that simple, right? "A man who suffers before it is necessary suffers more than necessary." -Seneca Try stress management techniques like yoga or deep breathing. We are also huge fans of visualization; and writing down your thoughts (so they don't keep repeating in your head).
4. Sleep Supportive Foods: Maybe you remember your Mom giving you warm milk before bed. Maybe Chamomile tea does the trick. Who has ever eaten a bowl of cereal before bed? Fortified cereals, fish, chickpeas (think hummus), and bananas are high in B6. Vitamin B6 is important in your body's production of Melatonin. Melatonin regulates your sleep cycles; so it helps you fall asleep and stay asleep. Tart cherry juice is high in Melatonin so can be a great addition to your night time routine. Research suggests that a lack of Calcium  makes it difficult to fall asleep. Milk, yogurt, kale, and collard greens are high in Calcium and may also be sleep supportive.
5. Sleep Supportive Supplements: A few of our favorites are Melatonin, Magnesium, Theanine, 5-HTP, and various blends. Melatonin can be found in doses ranging from .5mg to 10mg (try a small dose and slowly increase to see what amount it right for you; this varies greatly from person to person). Magnesium promotes nervous system relaxation; when your nervous system is relaxed you will find it much easier to fall asleep. We like Magnesium Glycinate as it is easiest on the digestive system (poorly absorbed forms can cause loose stools); or Natural Balance CALM which is a powder magnesium citrate you can make a tasty warm drink out of. Theanine and 5-HTP are precursors to Serotonin which is a precursor to Melatonin. Our favorite blend is called Tranquil Sleep by Natural Factors; it contains Melatonin, 5-HTP, and SunTheanine in a delicious chewable (so it acts fast).

What are your tips and tricks for getting a good nights rest? Please share them with us by commenting.

In a digital age it is easy to neglect the pen and paper for a keyboard or stylus and a computer. However, it is important to recognize the importance of writing things down. Here are 5 reasons you should write things down:

1. If you write it down you can't forget it. Granted you have to have a system to keep track of all the notes you make; but at least you don't have to try and remember anymore.  
2. It keeps you accountable. If you write down a short task list it helps you to stay focused. 
3. Helps you think more clearly. Writing it down keeps you from having to remember it constantly which opens up your brain to new ideas.
4. Boosts memory. Writing things down helps you store the idea or task in a different part of your brain. It frees your brain up to do other processes. Writing takes focus; have you ever tried to write something down while thinking about something else? It doesn't work.
5. Helps you organize your P.R.I.O.R.I.T.I.E.S. Once you have everything out of your head it is easier to see what your next action should be.

These are all reasons why we utilize a paper planner system. Time Managed isn't just a planner; our quarterly planners are a notebook and planner combined (with plenty of room for notes and mind mapping).

We have thought of some things that are not your traditional tips for effective time management. Time management is all about being more efficient in every day tasks. We would like to share these to encourage and motivate you in your daily tasks.

1. Workout: workout in the morning for an energy boost; workout in the afternoon for peak strength and less chance of injury.
2. Get enough sleep: listen to your body; not getting enough sleep can distract you and make you less efficient.
3. Cross things off your list: this simple act of marking things done will help you get more done. It triggers in your mind that you have accomplished something and increases your capacity to get even more done.
4. Talk about your passion: get yourself fired up by sharing your passion for others. A short conversation can renew your vigor and help you accomplish more.
5. Make a plan: create a road map for getting more done. Get your ideas out of your head so that you can think more clearly. We love mind mapping.
6. Practice deep breathing: deep breathing lowers stress in the body; it sends a message to the brain and body to relax.
7. Go for a walk: short walks stimulate your brain, digestion, muscles, and immune system. Take short walk breaks to get blood flowing.
8. Think positively: optimists handle stress and anxiety better, have better immunity, and make the most out of bad situations.
9. Take a break: a short brain break gives you the chance to decide what your next action should be. If a nap is an option for you, keep it short, and have a plan for getting back to work.
10. Watch an inspirational video: there are thousands of short inspirational videos on youtube; find one that motivates you and watch it when you need some extra motivation. This is one of our favorites: http://youtu.be/lsSC2vx7zFQ
11. Spend some time on your hobby: spending time on your hobby can help give you the renewal you need to stay motivated with your daily activities.

The topic of this radio interview was "Creating Priorities and Establishing Boundaries." The main take-aways are: 

1. Schedule according to your priorities
2. Know your situation so you can say no
3. Let your boundaries be known

Have you ever had that great idea for something but no time to execute it? So you just let it sit there in your head; distracting you from the work at hand. We call that wasting time. New ideas pop into our head all the time and if we acting on them all, we would truly never get anything done. This is where "back burner" items come into play. Use the last page of notes in your planner as your "back burner" log. Write down those great ideas that you don't have time, or it's not a priority to execute. You may find that the "great" idea that you put on the back burner list wasn't such a great idea after all. You may go back to it when you have time and have even more improvements to the already great idea. The whole point of writing it down, even when you can't work on it, is to get it out of your head so you can focus on the task at hand. Don't let your thoughts distract you; get them out of your head.

Keeping in line with the theme from our last post; there is no such thing as work/life balance. We want to share with you the P.R.I.O.R.I.T.I.E.S. wheel of fulfillment. We believe that you need to prioritize each of these facets and decide what areas you need to improve on in order to live a fulfilled life. So here is what the acronym stands for:

• P = Personal Development (which leads right into your business developing too)
• R = Recreation (FUN)
• I = Intimacy (Romance)
• O = Offerings (Contribution/Giving)
• R = Relationships (with family and friends)
• I = Investments (Finances)
• T = Time Management (it is important to take time for time management)
• I = Intense Health (we had to include health and this is where it fit; intense health is different things for different people, what is it for you?)
• E = Environment
• S = Spirituality

We suggest you rate yourself in each of these areas. 1 being worst and 10 being best. What steps do you need to take to get to a 10 in all of these categories.

Side note: This assessment is what we base our custom project management and increasing productive capacity planner on!

What would you say is your biggest distraction? Likely your biggest distraction has something to do with technology. Emails popping up. Facebook messages causing you to change browser tabs. Cell phone vibrating constantly with alerts. With every distraction you are losing valuable time and productivity. How do you manage your environment?

If your desk looks anything like the one to the left then you are likely not even attempting to manage your environment at this point.

Here are some tips to help you get started managing your environment:

• Clear the clutter; develop an inbox, outbox, and "backburner" system.
• Turn off alerts on your phone unless you prompt them; set aside time to check emails and social media.**
• Turn off email alerts on your computer; the email will be there when you  get there.
• Make sure your work area is ergonomic.
• Consider floor plan, lighting, noise, air quality, and maintenance/tidiness when designing your office space.

**How to turn off automatic email updates on your iphone: http://email.about.com/od/iphonemailtips/qt/et_checking.htm

"People think focus means saying yes to the thing you've got to focus on. But that's not what it means at all. It means saying no to the hundred other good ideas that are there. You have to pick carefully." -Steve Jobs

Priorities Activity: Write down a list of your priorities. Now pick the top 8. Next write down the top 8 things that occupy your time in a week. Then write down the top 8 things you envy in others. Finally, eliminate 2 items at a time until you are left with 10. And those are the priorities you should focus on.

Now that you know your priorities. How do we set boundaries? Some suggestions: time blocking, create a daily focus, and don't answer the phone just because it rings.

Boundaries in 7 Steps:

1. Listen to yourself: tune-in to your hobbies, interests, and values
2. Priorities: What do you value? What matters most to you in life?
3. Create Ally's (people, tools, etc.)
4. Say "no"
5. Say "yes" to the things you want to do
6. Pay attention to how you feel
7. Self-esteem and stay firm

Why we say yes...

• We don't want to hurt someone's feelings
• We are afraid of being rude
• We fear conflict
• You want to be agreeable
• Fear of lost opportunities (a lost opportunity wasn't your opportunity to begin with)
• We don't want to burn bridges

ALL of these are FALSE BELIEFS!

How to say no:

1. Understand your situation to avoid the guilt of saying no (know priorities)
2. Do NOT make detailed excuses
3. Fire customers
4. PRACTICE

"No" Scripts

"I can't commit to this as I have other priorities at the moment."

"Now is not a good time as I am in the middle of something. How about we reconnect at (x) time?"

"Let me think about it first and I'll get back to you."

"This doesn't meet my needs right now, but I'll be sure to keep you in mind."

"I'm not the best person to help on this. Why don't you try (x)?"

The week after Christmas and before the New Year is the perfect time to reflect on what has happened in your personal life and business in the last year. What has gone right? What areas need improvement? The other part of these questions is what can you do in 2014 to make it the best year yet? Flip back through you planner... Have you been utilizing your time properly to achieve your goals and dreams?

We encourage people to prepare and reflect before and after each meeting, before and after each day, week, month, quarter, and year! Now is the time to spend on your time management and goal setting plan for 2014.

Success magazine had an article in the November 2013 issue about "tiny habits." The principle is worth teaching. The basics are:

1. Start small.
2. Find an anchor habit. Ex// "After I (routine). I will (tiny habit)."
3. Celebrate immediately.

Great examples include: "Every time I walk into shipping/recieving I will do 2 push-ups." "After I check my email I will read 5 pages." Or "After I get in bed I will say my affirmations."

The article also suggests breaking goals down into steps. For example, your goal is to run everyday; start the first day by just putting on your running close. On the second day put your running clothes and shoes on. On the third day put your running clothes and shoes on and step out the door. And so on, breaking it into small steps daily help to solidify the habit.

Also, don't forget step 3, CELEBRATE IMMEDIATELY, our brains can't recognize when we wait too long to celebrate. By celebrating immediately we are rewarding the behavior in a way our brains recognize.

Schedule life. Block time out for date night. Schedule time to cook dinner, do laundry, and play with your kids or pets. There are many urgent and important (not to be confused) tasks that we need to get done; but don't forget to live your life too.

We like to even block time for social media and emails. It is important to focus on the task at hand and by blocking out your time you can do just that!